Yesterday we spoke a little about food. While there is so much more to cover such as supplements, anti-oxidants and the like today, we will get started on exercise.
Eating right is only half the battle. Exercising right is the other half and just as hard!! As always, see a doctor for check up before you start any type of exercise. In your effort t0 be healthy the last thing you need or want is to keel over while doing it!
Some easy tips :
Start out slowly and build up activity gradually over a period of months. This will help avoid soreness and injury.
Try to accumulate 30 minutes or more of moderate-intensity cardiovascular activity each day.You can do all 30 minutes together or through short bouts of intermittent activity(e.g. 10 minutes at a time).
Add strength-developing exercises at least twice per week.
Incorporate physical activity into your day (walk to the office or store, take the stairs instead of the elevator, walk or jog at lunch time, etc.).
Make leisure time active – garden, walk, ride a bike with family and friends, participate in an exercise class, join in a sports activity.
Select activities you enjoy, find satisfying, and give you a feeling of accomplishment. Success leads to increased motivation to be physically active.
Be sure your activities are compatible with your age and physical condition.
Make it convenient to be active. Choose activities that are readily accessible(right outside your door) like gardening, walking, or jogging.
Try “active commuting.” Cycle, walk or in-line skate to work or to the store.
Make your activity enjoyable – listen to music, include family and friends, etc.
Questions you may have:
Is there anything I should do before and after I exercise?
You should start an exercise session with a gradual warm-up period. During this time (about 5 to 10 minutes), you should slowly stretch your muscles first, and then gradually increase your level of activity. For example, begin walking slowly and then pick up the pace.
After you are finished exercising, cool down for about 5 to 10 minutes. Again, stretch your muscles and let your heart rate slow down gradually. You can use the same stretches as in the warm-up period. I will place a few stretches at the end of this blog :)
How hard do I have to exercise?
Even small amounts of exercise are better than none at all. Start with an activity you can do comfortably. As you become more used to exercising, try to keep your heart rate at about 60 to 85% of your "maximum heart rate."
To figure out your target heart rate,(caution, math mumbo jumbo to follow!) subtract your age in years from 220 (which gives your maximum heart rate), and then multiply that number by 0.60 or 0.85. For example, if you are 40 years old, you would subtract 40 from 220, which would give you 180 (220 - 40=180). Then you would multiply this number by either 0.60 or 0.85, which would give you 108 or 153 (180 x 0.60=108 and 180 x 0.85=153).
When you first start your exercise program, you may want to use the lower number (0.60) to calculate your target heart rate. Then, as your conditioning gradually increases, you may want to use the higher number (0.85) to calculate your target heart rate. Check your pulse by gently resting 2 fingers on the side of your neck and counting the beats for 1 minute. Use a watch with a second hand to time the minute.
If you are on High blood pressure meds that lower your heart rate. Taking your pulse won't help.
You should start out exercising at a rate in which you can carry on a normal conversation. Now it might seem strange to talk to yourself( or not as the case may be.) but it's an easy measure to make sure you aren't overdoing it. As you become more fit you can ramp it up so that talking is more difficult eventually getting to the point where conversation just isn't an option! Always remember if it feels like it's too much ..then it is! Slow down . You didn't get out of shape over night, you aren't going to get IN shape overnight either!
How do I avoid injuring myself?
The safest way to keep from injuring yourself during exercise is to avoid trying to do too much too soon. Start with an activity that is fairly easy for you, such as walking. Do it for a few minutes a day or several times a day. Then slowly increase the time and level of activity. For example, increase how fast you walk over several weeks. If you feel tired or sore, ease up somewhat on the level of exercise, or take a day off to rest. Try not to give up entirely even if you don't feel great right away! Talk with your doctor if you have questions or think you have injured yourself seriously.
Everyone has time to exercise. No matter how busy your life is you CAN incorporate exercise into it. There are lots of ways to raise your heart rate during your regular day. Take the stairs instead of the elevator. Walk during a coffee break or lunch. Walk to work, or park at the end of the parking lot so you have to walk farther. Walk more briskly. Do housework at a quicker pace and more often (for example, vacuuming every day). Rake leaves, push the lawn mower or do other yard work. There is so many "little" things you can do. You have to do them!
Below are some stretches you can do. Stretching is important to reduce fatigue and keep injuries at bay. Just remember, don't stretch cold muscles! As I said above start slowly and warm those muscles up!
Warm-up and cool-down stretches
Calf Stretch
Face a wall, standing about 2 feet away from it. Keeping your heels flat and your back straight, lean forward slowly and press your hands and forehead to the wall. You should feel stretching in the area above your heels (this area is shaded in the picture). Hold the stretch for 20 seconds and then relax. Repeat.
Quad Stretch
Face a wall, standing about 1 foot away from it. Support yourself by placing your right hand against the wall. Raise your right leg behind you and grab your foot with your left hand. Gently pull your heel up toward your buttock, stretching the muscles in the front of your right leg for 20 seconds. Repeat the stretch with your left leg.
Groin Stretch
Squat down and put both hands on the floor in front of you. Stretch your left leg straight out behind you. Keep your right foot flat on the floor and lean forward with your chest into your right knee, then gradually shift weight back to your left leg, keeping it as straight as possible. Hold the stretch for 20 seconds. Repeat the stretch with your right leg behind you.
Hamstring Stretch
Lie down with your back flat on the floor and both knees bent. Your feet should be flat on the floor, about 6 inches apart. Bend your right knee up to your chest and grab your right thigh with both hands behind your knee. Gradually straighten your right leg, feeling gentle stretching in the back of your leg. Hold the stretch for 20 seconds. Repeat the stretch with your left leg.
Well that's it for today.
Live life lean, fit and well!
Richard
